More eating outon the Move

 In the Sports and Leisure Centre.

Most centres offer a cafe or snack bar and vending machines. Items on offer in the cafe and snack bar are variable - many centres employ outside caterers to run thier facilities. Cost is a major priority. The foods served do not always reflect the goals of the healthy training diet. vending machines are usually packed full of snack foods high in fand and/or sugar. Inspect the foods on offer in thevenues you frequent and make your decision. It may be wsier and less expensive to take your own.

In the Steak House.
Choose plain melon or soup (not creamed) to start and select a whole meal roll. Order lean grilled meat or fish. Opt for a plain jacket potato in preference to fries and ask for your salad dressing to be served on the side. many pffer a salad bar so you can make your own choices.

In the Road Side Cafe

It is probably teven more difficult to make healthy food choices here than in the pub. Most are too high in fat. Ask for extra unbuttered bread with meals. Pancakes and sandwiches with lean and lower fat fillings are better options.

At the Salad Bar
Many items are to high in fat. The potato salad, coleslaw and other creamy looking dishes are full of high fat mayonnaise and croutons are fried. Avoid as much of the mayonnaise and added sauces e.g. thousand island, blue cheese as possible.

At the Buffet table
The options available are immense. many buffet items are often high in fat e.g. pastries, chicken goujons, sausage rolls, sausages, cheese canapes, vol au vents and the rest. Even the sandwiches may not be the best bet if they are laden with butter, margarine and mayonnaise. make your choices but then aviod the rest of the table!

Desserts
Not all desserts are bad! Try to choose those lower in fat. avoid fresh cream gateaux and other very creamy deserts e.g. icecream, tiramisu, creamed rice, mousse, etc. Choose those based on fruits and meringes e.g. fresh fruit salad, summer pudding, fruit sorbet. Aviod adding extra cream. Ask for plain low fat yougurt or low fat fromage frais if available.

How to make the best of a bad situation

 How to make the best of a bad situation

Inevitably, you will be sabotaged by life. Once in a while you will be forced to choose from a seemingly impossible list of choices on the menu. No matter what you choose, you know it's going to be all wrong. The following offers tractics to help make a bad situation better.

    * Leave as much of the sauce in the dish and on your plate as possible
    * Remove high fat batter from fried fish, sausages, mushrooms etc
    * Leave pie crusts and pastry toppings
    * Cut the visible fat from meat eg bacon, beef, pork, lamb
    * Remove as much of the butter knobs as you can from your food before it melts, eg into jacket potatoes or vegetables
    * Order extra bread/rice/unbuttered potatoes to eat in preference to the high fat sauces which automatically come with your choice of main dish
    * Spoon the mayonnaise off or drain the dressing from salads
    * Eat high carbohydrate snacks from your snack pack later on to increase your overall CHO intake.


REMEMBER
ONE BAD MEAL IS NOT A DISASTER!
COMPENSATE BY MAKING MORE SENSIBLE CHOICES LATER
YOU DO NOT HAVE TO EAT EVERYTHING ON THE PLATE

Dan Bennett

We are happy to train anyone within the following area and we can train anyone anywhere when providing a plan over the phone or via email.

Our local area is generally a 30 minute drive from Burgess Hill this includes.

Burgess Hill, Hassocks, Keymer, Ditchling, Hurstpierpoint, Haywards Heath, Cuckfield, Lindfield, Turners Hill, East Grinstead, Lewes, Barcombe, Plumpton, Chailey, Uckfield, Crawley, Gatwick, Barcombe, Handcross, Warninglid, Horsham, Cowfold, Billingshurst, Storrington, Henfield, Washington, Dial Post, Partridge Green, Steyning, Bramber, Fulking, Poynings, Hove, Southwick, Brighton, Rottingdean and Falmer.

Eating Out Indian

Eating Out Indian

Indian food embraces a whole range of dishes, not just curry. each dish varies according to the spices and herbs used. Traditionally, rice is the major part of the meal and curries of meat, fish and vegetables are served in smaller portions. It is hard to find any curried or sauces dished that doesn't begin with frying, although there are dishes that are baked in the oven eg tandoori and tikka, Considering today's current dietary guidelines, it is wise to try to choose dishes lower in fat whenever possible.

Lower fat choices:
Soups eg Mulligatawny, lentil (dahl)
Chicken tikka
Meat tikka
Tandoori dishes eg prawn, chicken
Plain naan
Chapatti
Plain boiled rice
Raita (cucumber or onion)


Pasanda, Korma, Dupiaza, Massala, Biriani and Pilau dishes are all higher fat options, so:

Eat more boiled rice
Eat a minimum of the sauces

NB: Traditional Indian cookery uses ghee (clarified butter). In the UK vegetable ghee is often used - this may be hydrogenated vegetable oil. This contains trans fats. research currently supports the view that trans fats should be kept to a minimum in the diet, so select dishes that are lower in fat.

What to drink:
Cold water (most authentic0
Lassi (yogurt and milk)
Chilled Lager

NOTE: Carbonated or fizzy drinks including lager and ice cold water, tend to exaggerate the burning sensation of a really hot curry!

Dan Bennett
We are happy to train anyone within the following area and we can train anyone anywhere when providing a plan over the phone or via email.

Our local area is generally a 30 minute drive from Burgess Hill this includes.

Burgess Hill, Hassocks, Keymer, Ditchling, Hurstpierpoint, Haywards Heath, Cuckfield, Lindfield, Turners Hill, East Grinstead, Lewes, Barcombe, Plumpton, Chailey, Uckfield, Crawley, Gatwick, Barcombe, Handcross, Warninglid, Horsham, Cowfold, Billingshurst, Storrington, Henfield, Washington, Dial Post, Partridge Green, Steyning, Bramber, Fulking, Poynings, Hove, Southwick, Brighton, Rottingdean and Falmer.

Eating out Chinese

Eating out Chinese


A Chinese meal features many dishes and rice is the basis of the meal. Traditionally, fried rice is not normally served with meals, but is a snack in itself. Dishes are usually cooked in a pan called a 'wok', over a very fierce heat. A minimum oil is used. this is caled stir-frying. This style of cooking:

* Conserves vitamins and minerals
* Enhances flavour, colour and texture of foods

Typically, a Chinese diet is mainly vegetarian, incorperating large quantities of rice, noodles, and vegetables. this is very much in line with today's nutritional guidelines. It is good to consider this when choosing what to eat in the Chinese restaurant:

Do select:

Soups
Chicken and sweercorn
Sweetcorn and crabmeat
Seafood, hot and sour
Bean curd
Chop suey - mixed vegetable/chicken/prawn
Plain boiled rice
Plain noodles
Seasonal vegetables
Steamed dishes
Stir fired mushrooms
Take care:
Spring rolls
Prawn crackers
sesame prawn toasts
Deep fried crab claws
Special fried rice
Sweet and sour dishes
Special fried noodles
Duck
Hints:

* Fill your bowl with boiled rice and select a piece of meat, fish or a vegetable and eat together - eat more rice. Avoid eating lots of the sauces
* Desserts are not part of the Chinese meals - they may finished with fresh fruit
* Drink Jasmine tea
* Drink plain water

(Chinese meals are often high in salt with will make you thirsty)

Dan Bennett
Here at MBF Personal Training we are happy to train anyone within the following area and we can train anyone anywhere when providing a plan over the phone or via email.

Our local area is generally a 30 minute drive from Burgess Hill this includes.

Burgess Hill, Hassocks, Keymer, Ditchling, Hurstpierpoint, Haywards Heath, Cuckfield, Lindfield, Turners Hill, East Grinstead, Lewes, Barcombe, Plumpton, Chailey, Uckfield, Crawley, Gatwick, Barcombe, Handcross, Warninglid, Horsham, Cowfold, Billingshurst, Storrington, Henfield, Washington, Dial Post, Partridge Green, Steyning, Bramber, Fulking, Poynings, Hove, Southwick, Brighton, Rottingdean and Falmer.

MBF Personal Trainers

Dan Bennett
Dan is passionate about helping others increase their fitness and health through modification of lifestyle, exercise and eating patterns. He uses a variety of techniques with clients to achieve their goals and increase their sence of wellbeing and health.

Training Objectives
  

Fitness for Cycling
Fitness for special populations, overweight, back pain, young, older athlete
Rehab training following sports injuries, major operations, including massage Personal Training

 Personal Profile

Dan Bennett has been interested in sports training since 1992, through the development of his own training programmes for cycling, rowing and triathlon. This initial interest led him to read for a Sports Science Degree and where he specialised in sports coaching, exercise physiology, biomechanics, sport psychology, sports injury and rehabilitation. Since completing his degree he has been busy building a MBF Personal Training and a Progressive Cycle Coaching. He has also coached cyclists for British Cycling, professional and national level riders for road, time trial and MTB. Dan plans to continue his education in the form of an Msc in Sports Coaching within the next few years, aiming to produce improved cycling performance for all his clients.

The key philosophy of Dan and MBF Personal Training is to promote the attainment of client’s goals though highly individualised and progressive training programmes. Dan believes that individualised programmes are the only way to achieve the goals of an individual, whether the goals are to lose fat mass or to improve athletic performance.

 Strengths
 Experience in motivating clients to help them improve and good listening skills to help understand the root of clients issues.

Qualifications
CHEK Resistance Training
BSc Sports Science
Energise certificate in nutrition
Level 2 British Cycling Coach
Level 2 British Cycle Track Coach
HFI Fitness Instructor Qualification
St John's First Aid Certificate
Sports & Fitness Experience
Owner of MBF Personal Training

Personal Trainer since 2000, Specialising in rehabiliation, weight management, and sports training.

Nutirional advice and modification management
Past owner of Dan Bennett ILC Health Clubs
Trainer of cyclists and triathletes at all levels
Training Cyclists from Priamry school to World Masters Level
British Cycling Talent Team Coach
Britsich Cycling Level 2 track coach
British Cycling Tutor and Assessor (in training)

Jane Pattenden,
Jane is our injuries specialist and will carryout any massage required from her base in Burgess Hill.      

We are happy to train anyone within the following area and we can train anyone anywhere when providing a plan over the phone or via email.

Our local area is generally a 30 minute drive from Burgess Hill this includes.

Burgess Hill, Hassocks, Keymer, Ditchling, Hurstpierpoint, Haywards Heath, Cuckfield, Lindfield, Turners Hill, East Grinstead, Lewes, Barcombe, Plumpton, Chailey, Uckfield, Crawley, Gatwick, Barcombe, Handcross, Warninglid, Horsham, Cowfold, Billingshurst, Storrington, Henfield, Washington, Dial Post, Partridge Green, Steyning, Bramber, Fulking, Poynings, Hove, Southwick, Brighton, Rottingdean and Falmer.

LIFESTYLE CHANGE SEMINARS

 LIFESTYLE CHANGE SEMINARS

The Lifestyle Change Analysis is designed for those individuals who would like to achieve a specific goal via an in-depth look at their lifestyle, health and wellbeing. The aim is to provide the client, over a series of seven one hour consultations (over seven weeks) an in-depth analysis of their current lifestyle and show them how to lead a healthier life.

The Analysis will look into the client’s energy intake and expenditure, vitamin and mineral requirements, body composition and fitness levels. Dan will then provide an example of the correct intake of energy for the client’s body type and how this can be worked into their lifestyle. He will also provide a home workout kit that can be used to attain the client’s goals and will show you how to carry out your ten week exercise programme effectively and safely.

The seven weeks comprise of

Week 1:
Fact Finding
Goal assessment
Body measurement
Lifestyle analysis (using questionnaires and recording of daily activities)
Your questions answered

Week 2:
Your Questionnaire and Lifestyle results
Discussion on recording of daily activities
Questionnaire results and explanation
Lifestyle results and explanationWays to change your lifestyle based upon these results
Your questions answered

Week 3:
Your Nutritional Instructions
Results of your own personal energy intake and expenditure
Examples of the best energy intake and expenditure for you
Lifestyle Audit for analysis of where exercise can be factored into your day
Your questions answered
             
Week 4:
Your Lifestyle Change
Discussion about the lifestyle audit
Discussion on how to fit a lifestyle change into your day
Discussion on how to change your day for a healthier you
Your questions answered


Week 5: Your Personal Exercise Programme
Explanation about your training programme
Induction into your personal exercise programme
Your questions answered


Week 6:
Review of Your Exercise Programme
Discussion about your experiences with the exercise programme over the last week
Exercise recap where we go through your programme
Your questions answered


Week 7:
Review of the last 6 sessions
Review of your goals, nutritional results, lifestyle analysis, and exercise programme.
Discussion on any subject to do with the programme.

The Lifestyle Change Analysis is £390 per person and is carried-out with seven one hour consultations over a seven week period at the client’s home or workplace. The client receives unlimited access to Dan for any questions to be answered.

SIX OF THE BEST SEMINARS

SIX OF THE BEST SEMINARS

Specifically designed for business to help to increase the health and well-being of your staff and profitablity. This programme is also designed to help reduce sick days and show staff members that you care for them and their health.

This programme lasts 3 hours and can be undertaken at the place of work over one or two sessions. It places emphasis on the individual and their specific needs and focus's upon their

    *   Food,
    *   Exercise,
    *   Rest,
    *   Layout of the day.


This seminars are for up to 10 people and cost of £80.00.

*This can be paid in part or whole by the participants or the business.


We are happy to train anyone within the following area and we can train anyone anywhere when providing a plan over the phone or via email.

Our local area is generally a 30 minute drive from Burgess Hill this includes.

Burgess Hill, Hassocks, Keymer, Ditchling, Hurstpierpoint, Haywards Heath, Cuckfield, Lindfield, Turners Hill, East Grinstead, Lewes, Barcombe, Plumpton, Chailey, Uckfield, Crawley, Gatwick, Barcombe, Handcross, Warninglid, Horsham, Cowfold, Billingshurst, Storrington, Henfield, Washington, Dial Post, Partridge Green, Steyning, Bramber, Fulking, Poynings, Hove, Southwick, Brighton, Rottingdean and Falmer.

Sports Injury Recovery Programmes

Designed for those who are coming back from injury or would like to relax more. Your programme will be designed around the recommendations of your physical threapist to ensure you get back to full health and modility as soon as possible.

Ideal for those who want

–To bridge the gap between osteopath and normal exercise

–Would like help with carrying out rehab exercises

–

We are happy to train anyone within the following area and we can train anyone anywhere when providing a plan over the phone or via email.

Our local area is generally a 30 minute drive from Burgess Hill this includes.

Burgess Hill, Hassocks, Keymer, Ditchling, Hurstpierpoint, Haywards Heath, Cuckfield, Lindfield, Turners Hill, East Grinstead, Lewes, Barcombe, Plumpton, Chailey, Uckfield, Crawley, Gatwick, Barcombe, Handcross, Warninglid, Horsham, Cowfold, Billingshurst, Storrington, Henfield, Washington, Dial Post, Partridge Green, Steyning, Bramber, Fulking, Poynings, Hove, Southwick, Brighton, Rottingdean and Falmer.

How not to lose weight!

In his great book Gold Medal Nutrition Glenn Cardwell highlights '10 dopey ways to lose weight'. He suggests for weight loss you do not:

1. Restrict Fluids, Yes you do weigh less but you would overheat quicker and your muscles will work less efficiently.
2. Excessive Sweating, don't head towards the sauna even though you will lose up to 2 - 3 liters of sweat it will also have a negative effect on your skills, endurance and concentration.
3. Not Replacing Lost Fluids, can easily happen in a training session where the athlete does not focus on fluid consumption. Aim to weigh yourself before you head out and then after you get back. Refilling with the difference.
4. Diuretics, these are drugs that make the body lose fluid. They are designed for individuals who have a medical condition where excessive fluid builds up not for those who need to make weight.
5. Strict Diets and Fasting, these can make your stores of carbohydrates decrease and result in you becoming crabby, tired and train poorly. If you do run out of carbohydrates your body will start to use your muscle stores for energy making you weaker!
6. Low Carb Diets, these are particuarly bad as they reduce the fuel your body needs to complete higher intensity exercise in the first place. Your glycohen stores can run out in 24 hours and you will then lose aerobic performance and body weight.
7. Laxatives, these force food through your intenstines so less calories are absorbed. This can lead to a reduction in potassium, leading to heart beat irregularities and possible death.
8. Vomiting, this can be a serious eating disorder and requires specific medical help. Watch out for 'Russells sign' which is where the middle finger and the index finger has been damaged by stomach acid, if you do susspect someone has an eating disorded urge them to get medical help.
9. Enemas, yes they will help you to get rid of some weight that you would have passed in the following 24 hours. But they can cause damage to the bowel lining and as you would suspect it is slightly un-natural.
10. Unusual, there are many other strange ways athletes have tried to lose weight over the years. The only way to lose weight safely is to watch what you are eating and exercise in the right amounts so you have a 500 calorie defcit in calories per day.

Dan Bennett

We are happy to train anyone within the following area and we can train anyone anywhere when providing a plan over the phone or via email.

Our local area is generally a 30 minute drive from Burgess Hill this includes.

Burgess Hill, Hassocks, Keymer, Ditchling, Hurstpierpoint, Haywards Heath, Cuckfield, Lindfield, Turners Hill, East Grinstead, Lewes, Barcombe, Plumpton, Chailey, Uckfield, Crawley, Gatwick, Barcombe, Handcross, Warninglid, Horsham, Cowfold, Billingshurst, Storrington, Henfield, Washington, Dial Post, Partridge Green, Steyning, Bramber, Fulking, Poynings, Hove, Southwick, Brighton, Rottingdean and Falmer.

Dan’s Approach towards physical fitness

An Approach :

Dan personal trainer is a fitness professional who develops and implements an individualized approach to physical fitness, generally working one on one with a client. Dan help it's client assess their level of physical fitness and help them work toward a personal fitness goal through proper exercise instruction and personal motivation. According to Dan The scope of practice for personal trainers is to enhance the components of fitness for the general, healthy population.

The 5 classic components of fitness according to dan are muscular strength, muscular endurance, body composition, cardiovascular endurance, and flexibility. Although there are other subsets like power and speed.
The definition of healthy According to dan is an absence of a disease that would affect one's ability to exercise. Anyone outside that scope of practice should be placed in a trainer's scope after a visit to the doctor to see what kind, if any, exercise they are capable of.

Educational Background :

Dan Bennett is an Sports Science Degree holder where he specialised in sports coaching, exercise physiology, biomechanics, sport psychology, sports injury and rehabilitation. Dan plans to continue his education in the form of an Msc in Sports Coaching within the next few years, aiming to produce improved fitness performance for all his clients.

For More Details Kindly Visit : www.mbffitness.com

MBF Personal Fitness Training

Mbffitness.com is a personal training home, where we promise to deliver quality services in different areas related to health,which are as follow--we provide personal fitness training, personal training programmes, weight loss programmes, Sports Training Program,Lifestyle Change Programmes,Sports Injury Recovery. and many more, number of people from different region of UK have appreciated our effort and is the most talked about website in the town..

Our Renowned Trainer Dan Bennett have been serving people with his expertise skills in their different health issues. He uses a variety of techniques with clients to achieve their goals and increase their sense of wellbeing and health.

Here at MBF Personal Training we will work with you to help you achieve your training goals and make you smile. Your programe will include lifestyle advice, one to one training sessions, nutritional advice and regular massage.

we have various range of training programmes to suit all budgets and needs and we will build your individualised plan around your lifestyle.

We aim to help all of our clients modify their outlook with health and well-being issues and to work with them to change their nutritional and exercise habits for the better. The training sessions can be held anywhere either in your home, garden, gym or park.

Why be lost with your Weight Management and lifestyle goals when you can have MBF Personal Training show you the way!

Contact Details--

Email: Enquiries@MBFFitness.com

Or call us direct on

Tel: 0779 120 99 27

International Tel: +44 779 120 99 27